Kunokwenzeka ukuba unciphise umzimba ngaphandle kokulamba, kufuneka nje sazi ukuba zeziphi izithako esizidingayo ukuze songeze kwisondlo sethu ukuze siphumelele. Ukhetho lubaluleke njengokuhlanganiswa kwezi. Namhlanje, siza kuthetha nawe malunga nokutya okutyebileyo kwi-magnesium ekuncedayo ukunciphisa umzimba ngendlela enempilo.
Ukomeleza ukutya kwakho, ukuthatha i-magnesium ilungile, ke ngoko, ngezantsi siya kukuxelela ukuba kukuphi ukutya okufuneka ujonge oku. Ungaphoswa yiyo!
Bambalwa kakhulu abantu abaziyo ukuba kukuphi ukutya okutyebileyo kwi-magnesium kwaye yintoni inzuzo yokuyisebenzisa kunye nokongeza ekutyeni kwethu. I-Magnesium isinceda ekunyamekeleni phantse yonke imisebenzi yomzimba wethu, kunye nokunyamekelwa kwezicubu zethu.
Kukulungele ukuphucula amajoni ethu omzimba, Ikhusela ukudumba kwaye inciphisa umngcipheko wokuhlaselwa sisifo sentliziyo. Qhubeka ufunda le migca ukuze ufumanise ukuba kukuphi ukutya okufuneka ukufake kwisidlo sakho.
Ukutya okunotyebileyo kweMagnesium
Ukutya ukutya okutyebileyo kwi-magnesium yonke imihla kusinceda ukuba sinciphise amathuba okuba nesifo seswekile nge-33%, ukongeza ekugcineni imigraines, intloko ebuhlungu kunye nokudakumba kude.
- Ingqolowa ephelele: Ngenye yeemveliso esinokuthi sifumane i-magnesium eninzi kuyo, kwi-100 grams yemveliso, kukho i-167 mg ye-magnesium. Ukongeza, kuyimveliso efanelekileyo yokutya kunye nesaladi enemibala ye-pasta, i-toast okanye i-cereal.
- Ispinatshi: Akufuneki ukuba i-Popeye iwadle kuphela, isipinatshi sisityebi kwi-magnesium, isinika i-79 mg nge-100 grams kwaye ilungele ukutya yonke imihla yonyaka ngenxa yempilo yayo.
- IQuinoa: Le pseudocereal iye yaba yimfashini iminyaka emininzi, kwaye akumangalisi, kuba kwikomityi yequinoa sifumana i-118 mg ye-magnesium.
- Iiamangile: Ziyi-snack enempilo kakhulu, ecebile kwi-vitamin E, esinika i-87 mg ye-magnesium nge-100 grams ye-almonds.
- Tofu/iimbotyi zesoya: I-Soy, okanye kule meko i-tofu, inokuba yenye yezona ndlela zingcono zokutya kubo bonke abo bantu abangathathi iiprotheni zemvelaphi yezilwanyana, kuba ngaphezu kwe-magnesium, isinika inani elikhulu leprotheni yemifuno.
- Iimbotyi ezimnyama: Ziyinketho enkulu yokusinika i-fiber kunye ne-magnesium, kuba ukongeza, kwi-100 grams yeembotyi siya kufumana i-60 mg ye-magnesium.
- I-Avocado: Iavokhado esithanda ukuyitya kakhulu ekuseni ayifaki nje ubukhrim kwi toast yethu, ifanelekile nasekuhoyiseni umzimba wethu, kuba ngaphandle kokusinika i33 mg ye magnesium, ikwasisityebi kwimpilo. amafutha monounsaturated.
- Itshokholethi emnyama: Akukho sizathu sokungadli i-tshokoleta emnyama, inempilo kakhulu kumzimba wethu, ngaphandle kokusishiya sinencasa emihle emlonyeni wethu, isinika i-28 mg ye-magnesium nge-100 grams yemveliso ngaphezu kokusinika okuninzi. zamandla.
Uluhlu lokutya okutyebileyo kwi-magnesium nge-100 grams
- Imbewu yethanga 592 mg
- Imbewu yeSesame 360 mg
- Imbewu yejongilanga 340 mg
- Iimbotyi zesoya 240 mg
- Ii-chickpeas kunye neembotyi ezimhlophe 160 mg
- Ii-ertyisi ezomileyo 123 mg
- Iialmonds 258 mg
- IiCashews 250
- Ingqolowa intsholongwane 250
- I-Kombu Seaweed: 920 mg
Kwenzeka ntoni ukuba asithathi i-magnesium
Ukuba asithathi ngokwaneleyo i-magnesium, umzimba wethu unokuchaphazeleka, kuba njengoko sikhankanyile ekuqaleni, kuyisondlo esiluncedo kakhulu kwaye siyimfuneko kumzimba wethu. Okulandelayo, siyakuxelela ukuba zeziphi iingxaki ezinokusibangela:
- Sikashukela.
- Virus isisu ebangela ukugabha kunye norhudo.
- Izifo kwi kwizintso.
- Izifo esiswini.
- Ukuba uthatha kakhulu ikofu okanye utywala, amanqanaba ethu e-magnesium angachaphazeleka.
Isixa esicetyiswayo se-magnesium
Ngezantsi sikushiyela amaxabiso emali ecetyiswayo ye-magnesium:
- I-1-3 iminyaka: 80 mg
- I-4-8 iminyaka: 130 mg
- I-9-13 iminyaka: 240 mg
- Amadoda 14-18 iminyaka: 410 mg
- Abasetyhini iminyaka eyi-14-18: 360 mg
- Amadoda 19-30 iminyaka: 400 mg
- Abasetyhini iminyaka eyi-19-30: 310 mg
- Amadoda + 31 iminyaka: 420 mg
- Abasetyhini + iminyaka engama-31: 320 mg
Ukususela ngoku rhoqo xa usiya kuthenga Ungalibali ukongeza kwinqwelo yakho yokuthenga nakuphi na koku kutya ukuphucula impilo yakho kwaye, kukunceda unciphise umzimba.